Who's ready to superset some biceps!? Dudes love to work biceps, and so does Alpha! Sometimes you don't have a lot of time to blast those biceps. Aaron Marino of alpha m. says that biceps get a ton of work.
By the time you've done your back, for example, your biceps are spent. This is a quick superset with three moves and takes about 10-minutes. Use a straight bar from bench press. Use as much weight as comfortable for 10 - 12 reps. Grab two dumbbells that are not heavy. You can do this superset by itself or piggybacking back.
- First, straddle bench for curls that are controlled without rocking.
- Second, sit for hammer curls. Control, pause, and elbows tight to body.
- Third, alternating dumbbell curls to finish the superset.